@tenno taikor..
here the LYNR number from FB update
LYNR086 - Mrs.Robot = Ash/Subang/USJ

LYNR087 - Mr.Robot = Kevin/Subang/USJ

LYNR088 -  VinnyLovinia / Puchong

i pm tenno kor kor yday he say will put me for LYNR088 wo...so how le..=(

Boss where did you get your VFF? special price? i am interested to stock 3 pairs if price is good

where did get ur huaraches? wud be nice to train with one. sometime after got home from work i do a short run between 3-4km barefoot, at least once per week..

Friends,
Need advice: Am currently trained mostly for 5K each session at 7:30 pace since Jan-Feb 2012 on road, then going 7:03 on March, and adding some dreadmill for 7:03 (8.5kph) but with incline on 1.0, once a week doing hill training with interval incline (symbolized as %), ie:
Repetition of 400m at %1.0, %3.0, %1.0, %4.0, %1.0, %5.0 (total of 2.4K), repeat another 1 set, and last 200m going sprint at 6min pace or whatever pace seem applicable.

Aiming for 100K per month (Jan and Feb success  ), but hoping positive output, and not injuring myself. Should I go 6:40 for April or stay with 7:03 and trying it on May? I feel i can handle 6:45-6:55 range this week. Was hoping to add up some speed and endurance for 5K, but it's a bonus if can do that for 10K.

Thanks man. In the midst of disciplining my arm swing. Yet leg to foot swing ain't that good. Tried to follow POSE but its hard adapt in slow pace.

One thing is that, you don't need to force cadence to be increase if you are running real slow (today I tried to run 8 min pace with high cadence, making real small baby step). The goodness of high cadence step diminished, your strides become inefficient.

as what ssyycc said ,
to run better, simply run more (frequency not mileage boost all the way). When you run fast, all those pros talk will come naturally. When you run more, you get fitter. When you get fitter, you run faster. When you run faster, you covered more distance, when you cover more distance you run even better.

I learned from SCKLM clinic, try to time based aim for a start, distance base will be very stressful especially when you are just starting, 5km is a lot for people who never run in their life, try something like 30 minutes aim, run 15 minutes into a road, then make a u-turn after that.

if u want to do bulk ordering, pls let me know. im interested...

There's a barefoot group in facebook.. vff is easier than barefoot running, it takes a lot of time to season your feet to be able to run longer distance barefoot

Need advice here. Izzit advisable to change my normal running shoes straight to zere drop shoes. Or i need to used transition shoes first such as newton trainer first before try zero drop shoes. I'm using Adizere Boston now btw. My feet feel itchy to try zero drop shoes now

It take pretty long time for the arch pain to recover. I was thinking will my arch injury before my 10k run come from few days ago when I m running at 5min pace on a trackmil. Might b running too fast for my current level. Haha
Yesterday I try to do some running but still feeling the pain so I stop after a while.